Korte’s 3×3

Take your competition maxes add 25lbs to squats. 10lbs to bench. 15lbs to deadlift. And all the percentages for the lifts are from these new higher weights.

It is split into 2 phases

Phase1: this is a 3 day a week. 4 week phase

Day 1

Squat 5-8 x 5

Bench 6 – 8 x 6

Deadlift 5 – 8 x 5

Day 2

Squat 5 – 8 x 5

Bench 6 – 8 x 6

Deadlift 5 – 8 x 5

Day 3

Squat 5 – 8 x 5

Bench 6 – 8 x 6

Deadlift 5 – 8 x 5

On week 1 you will start at 58% of your projected 1 rep max and increase by 2% each week

Phase 2: phase 2 is slightly more complicated

Day 1

Squat 3×3

Bench 5×4

Deadlift 1 – 2 x 1

Day 2

Squat 3×3

Bench 1 – 2 x 1

Deadlift 3×3

Day 3

Squat 1 – 2 x 1

Bench 5 x 4

Deadlift 3×3

During this Phase, you’ll work up to a heavy single once per week on each lift. Korte suggests hitting the deadlift single on Monday, the bench single on Wednesday, and the Squat single on Friday. In Week 1, the single will be 80%. You’ll use full gear for all singles including knee wraps, belt, and squat suits or bench shirts. Each Week the weight of the single will increase by 5% culminating in a 95% attempt on Week 4 of Phase II.

The rest of your workouts for each lift during Phase II will feature 3×3 performed at 60% of your projected max. The one exception is bench press which will use 5×4 performed at 60% instead.

If this is for a pre-season or contest week 9 should be the competition